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I always liked the word magnesium. When I was a boy, I remember my mom buying a cobalt blue bottle of milk of magnesia. I always thought it was some exotic cream from an island nation with sapphire blue waters. I imagined how great milk of magnesia might taste poured over my bowl of Froot Loops on a lazy Saturday morning while I watched the Flintstones.
About nine years ago, I learned some very important things about potassium and magnesium. These two elements keep your heart beating, and if their levels fall too low, you can go into cardiac arrest. My dad had congestive heart failure about nine years ago, so I learned some very important things about magnesium from his crisis.
Magnesium oxide is commonly used as a supplement to relieve migraines and constipation and may offer additional health benefits such as lowering blood pressure and blood sugar levels. Magnesium is crucial for many bodily functions, including blood sugar regulation, nerve function, energy production, and DNA synthesis. While it is present in various foods, magnesium can also be taken as a supplement in forms like magnesium citrate, magnesium glycinate, and magnesium oxide. Magnesium oxide is one of the most frequently sold forms, available as a standalone supplement or in multinutrient products. This article explores everything you need to know about magnesium oxide, its comparison with other magnesium forms, potential benefits, side effects, and usage.
Magnesium oxide, an inorganic salt formed from magnesium and oxygen ions, is one of the numerous forms of magnesium available as supplements and over-the-counter medications for treating constipation, indigestion, and headaches. Compared to other forms, it might be less effective at raising blood magnesium levels. Inorganic magnesium salts like magnesium oxide are high in elemental magnesium but have low solubility, leading to reduced bioavailability. Thus, even though magnesium oxide provides a substantial amount of magnesium, it is not the most efficiently utilized by the body. A 2019 study highlighted its low bioavailability, showing that supplements with only magnesium oxide had the lowest absorption, whereas those with a mix of inorganic and organic salts had the highest. Due to its low absorption in the intestines, magnesium oxide may cause digestive issues like diarrhea, making it useful for treating constipation. Research indicates that only 15% of magnesium oxide taken orally is absorbed, with the remainder excreted. In contrast, forms like magnesium citrate, acetyl taurate, malate, and glycinate have higher absorption rates and are more effective at raising body magnesium levels. Despite this, magnesium oxide remains a valuable treatment for conditions such as chronic constipation.
In summary, Magnesium oxide has lower bioavailability than other magnesium types but can still be beneficial. It is mainly used for treating migraines and constipation and may aid in reducing blood pressure, blood sugar, and anxiety in specific groups. Overconsumption of magnesium can be dangerous, resulting in high blood magnesium levels, digestive side effects, and reduced absorption of certain medications
